Search Results

Prof. David Cameron-Smith Before you surrender to that late night craving for leftovers or a post-party burger, spare a thought for your body’s natural rhythms and what messing with them does to your health and wellbeing. The first rays of morning sun begin an ancient cycle that connects every living thing. All animals have a 24-hour biological clock, known as a circadian rhythm, that has a powerful influence on physical activity, alertness, mood, hunger and metabolism. And when this biological clock meets a modern 24/7 lifestyle, the human animal can suffer. The phases of the sun trigger our sleep and wake cycle. Upon waking, a small cluster of nerves located deep in the brain, called the Suprachiasmatic Nucleus (SCN), come into play. These several thousands of nerves are located within the hypothalamus, the region of the brain that regulates many brain pathways, including those that determine when you want to eat, as well as how much and what type of food. The SCN functions by sending out signals, firstly through the hypothalamus, then on to every other part of your body. Within each and every one of the billions of cells that make up the human body, the SCN controls the activity of a cluster of so-called CLOCK genes (technically, “Circadian Locomotor Output Cycles Kaput” – try saying that with a mouthful of cheesecake). Named for their daily switching on and off, the CLOCK genes are master regulators of whether cells are more or less active. During the night, CLOCK genes turn down the metabolic processes of many cells. During the day, the reverse is true and cells are revved up and maximally active. Messing with the natural sleep cycle Just one late night or a period of disrupted sleep can unravel the synchronization of the SCN and CLOCK genes. Apart from the tiredness, there are the more subtle signs of metabolism gone haywire – blood pressure is increased, circulated levels of stress hormones rise, levels of bad fat (LDL cholesterol) are raised, and bowel habits begin to change. Inconvenient, yes, but not particularly detrimental to health. However, multiply this to being chronically sleep deprived, jet-setting through multiple time-zones or switching work shifts, and the disturbances become more hazardous. For the estimated 20 percent of the working population who work irregular hours – either on rotating shifts, irregular schedules or night work – the health effects need to be considered. Sleep loss and weight gain Disconnected circadian rhythms and eating times alter the biological responses to food. During the day, the digestive tract, pancreas and metabolic tissues are primed and ready for nutrients. After eating, food is readily digested, insulin is produced and nutrients are rapidly stored and metabolised. The exact same meal eaten out of synch results in a delayed insulin response, slowed storage, and disturbed metabolism. Because the body is not expecting to metabolise the food, it is stored. The exact same meal eaten at the wrong time is more likely to result in weight gain. Sleep it off! Then there are appetite hormones. Eating out of sync can be a disaster for what – and how much – you choose to eat. Late night snacks and meals tend to be higher in calories and are more likely to be convenience snacks or purchased foods. You are far less likely to be eating a piece of fruit at 2am than raiding the fridge or eating a greasy kebab. Part of the reason for this can be traced back to the hormones that are controlled by your SCN. So the timing of when you can be the secret to helping you shed those few unwanted extra pounds. There is good scientific evidence that a late lunch and dinner make it harder to lose weight. In a published scientific study, night owls lost less weight in a carefully controlled weight loss intervention than those on normal circadian cycles. The take out from this – aside from going easy on the take out? Try as much as possible to keep to a regular pattern of eating and sleeping. Professor David Cameron-Smith is a regular Fit Planet contributor. A transplanted Australian living in New Zealand, he obtained a PhD in nutritional biochemistry from Deakin University, and undertook postdoctoral training at the Royal Prince Alfred Hospital, Sydney. His research interests include the importance of nutrition in the maintenance of optimal health in an ageing population, and the impact of nutrition in regulating the function of muscles. #HealthyEating #NutitionAdvice

Watch those drinks Most people would gag at the thought of swallowing nine teaspoons of sugar. But that’s what’s in a typical sugar-sweetened fizzy drink. Also, many drinks claiming to contain natural fruits, to be preservative-free or rich in vitamins and minerals pack the same sugar punch as major brand sugary drinks. Eradicate all sugary drinks from the fridge and cut out impulse convenience store purchases. Fresh fruit and vegetables are always better Isn’t fruit naturally rich in sugar? Yes, but when you consider the alternatives, there is far less sugar in whole fruit than just about all varieties of candies and sweets, as well as most supposedly healthy muesli snack bars. Fruit is nature’s ready-made snack. Go easy on those pasta sauces Many savoury tomato-based sauces, including ketchup, are jam-packed with sugar. It pays to look carefully at the label and find those that are lowest in added sugar. Better still, make your own. Simply mix canned or fresh tomatoes, some fresh herbs and simmer. Same goes for salad dressings Enjoying a healthy salad? Adding a splash of dressing? Think again. Supermarket salad dressings can be a hidden source of sugar, so maybe it’s time to try your own – a drizzle of balsamic vinegar and extra virgin olive oil is a sensational dressing. Mix in some fresh herbs, try lemon juice or pomegranate vinegar for that extra pizazz. Cultivate a natural yogurt habit Stop and take a careful look at your yogurt tub. Most fruit yogurt is sweetened to the max. Cut to natural yogurt. Need a sweet rush? Add fruit! Desert the dessert These are almost always sugar-laden. Spend a few moments looking at the label on your favorite ice cream – sugar, lots of sugar! A fresh fruit salad is a nice, natural alternative, but the main thing is moderation, so avoid desserts with every meal. Bitter is better Chocolate is a sweet indulgence that should remain an occasional one. If you must break into a fresh block, choose dark chocolate. What’s not cocoa/cacao is generally sugar, so the darker the better. And don’t forget to share. Say when to pre-mixed alcoholic drinks Ready-mixed spirits or spritzers often have the same levels of sugar as any other carbonated beverage. Check the sugar content of your favorite tonic too. Find replacement taste sensations There is a whole world of flavor to be enjoyed, so open your palate to the many intense, spicy, bitter, intriguing and wonderful tastes out there. Plus, adding spice such as turmeric, chilli, coriander, cumin or nutmeg not only adds taste, it can have health benefits too. Remember, keep an eye out for sugar in disguise There are dozens of different names for sugar listed on food labels. The more common names you’ll see are: sucrose, high-fructose corn syrup, barley malt, coconut sugar, dextrose, maltose, rice syrup, and fruit juice concentrate. Very few foods actually label themselves low in sugar, so you will have to search for yourself. This piece originally appeared on lesmills.com. #HealthyEating #HealthandFitness #NutitionAdvice #SugarFree

Makes 20-25 mini chicken nuggets Recipe by Pete Evans Kids just love these little mouthfuls of juicy goodness. This is yummy finger food at its easiest, and a guaranteed crowd-pleaser at parties, sleepovers and special occasions. Ingredients: 800 grams (1 lb 12 ¼ oz) free-range organic chicken thighs 2 garlic cloves 2 segments of preserved lemon 3 teaspoons paprika (optional) 60 grams (2 oz) tapioca flour freshly ground black pepper 2 organic, free-range eggs, plus 1 egg white cold-pressed, virgin coconut oil or duck fat, for frying 80 ml (2 ⅔ fl oz) filtered water aioli, optional, to serve Method: 1. Dice the chicken into bite-sized nuggets. Crush the garlic and preserved lemon using a mortar and pestle. Transfer to a bowl along with 80 ml (2 ⅔ fl oz) of filtered water and mix well. Add the chicken nuggets to the garlic and preserved lemon and mix well. Cover and marinate in refrigerator for at least an hour, preferably overnight. 2. Drain the chicken of any excess marinade. In a bowl, mix the paprika (if using) with the tapioca flour and season with pepper. In another bowl, lightly beat the eggs and egg white. Dust each nugget in the tapioca mix, then dip it into the egg mix. Set the coated nuggets aside. 3. Pour 2.5 cm of oil into a deep saucepan and place over medium–high heat. Test the temperature by placing a small piece of chicken into the pan; if the oil begins to sizzle, it has reached the ideal heat for shallow-frying. Cook the chicken nuggets in batches for 3–5 minutes on each side or until golden brown and the chicken is cooked through. 4. Remove the nuggets from the pan using metal tongs or a slotted spoon, and transfer to a sheet of paper towel to drain off the excess oil. Allow the chicken nuggets to cool slightly before serving with aioli on the side. #HealthyEating #NutitionAdvice #Recipe

Recipe by Julia and Libby Makes approx 8 – 10 pancakes Ingredients: 3 organic free range eggs 2 ripe bananas 3 Tbsp coconut flour 1 tsp cinnamon 1/2 tsp coconut sugar Coconut oil for cooking (if you do not have coconut oil use butter) Maple syrup and berries to serve. Method: 1.Add all ingredients into a bowl. Beat well with an electric mixer ensuring all ingredients are thoroughly mixed through. 2.Heat a pan to a medium heat, when pan is hot add 1 tsp of coconut oil. 3.Get the pancake mixture and scoop out a spoonful and a half of the mixture and place in the pan. Cook for a few minutes and then flip. Repeat this process with the rest of the mixture 4.Serve with maple syrup, coconut yoghurt, almond flakes and fresh berries (I used blackberries). #NutitionAdvice #HealthyEating #Recipe

Prep time: 10 mins Cook time: 50 mins Total time: 1 hour Tender potatoes smashed, roasted until crispy, then topped with a creamy garlic-herb pesto! A delicious vegan and gluten-free appetizer or snack! Author: Minimalist Baker Serves: 4 Ingredients: Potatoes • 680g baby gold/yellow potatoes • 1 1/2 Tbsp (20 ml) olive oil (or sub other neutral oil) • Healthy pinch each sea salt & black pepper (1/2 tsp) Pesto • 2 heaping cups (130 g) loosely packed fresh basil (large stems removed) • 2 cloves garlic, chopped (1 Tbsp or 6 g) • 3 Tbsp (23 g) raw pine nuts or walnuts • 2 Tbsp (30 ml) lemon juice • 1 1/2 Tbsp (5 g) nutritional yeast* • 2-3 Tbsp (30-45 ml) extra virgin olive oil (or sub other neutral oil) • Healthy pinch each sea salt & black pepper Method: 1. Add rinsed potatoes to a large pot and cover with water until just submerged. Bring to a boil over high heat. Then reduce to medium-high heat to achieve a low boil. Cook uncovered for 15-20 minutes or until tender and a knife easily slides in and out. 2. In the meantime, prepare pesto by adding basil, garlic, nuts, lemon juice, and nutritional yeast to a food processor and blending to combine. Stream in 2-3 Tbsp olive oil a little at at time until a thick paste is formed. If trying to reduce fat, thin the sauce with water instead of additional oil. I like adding a little water to mine to make it more of a pourable sauce, but this is optional. 3. Taste and adjust flavor as needed, adding more lemon juice for acidity, nutritional yeast for cheesy flavor, salt and pepper for overall flavor, or garlic for zing/bite. Transfer to a small serving dish and set aside. 4. Preheat oven to 200 degrees and line a baking sheet with parchment paper. When the potatoes are soft and tender, place on the baking sheet and smash down with the bottom of a saucepan. For any larger potatoes, cut in half and then smash so they are still "bite size." 5. Drizzle the potatoes with 1 1/2 Tbsp oil and season with a healthy pinch each salt and pepper. Roast for 20-25 minutes or until crispy and golden brown. 6. To serve, spoon the pesto over the potatoes (you will have leftovers). Garnish with chopped basil or parsley and additional pine nuts (optional). 7. Best when fresh. Store leftovers separately in the refrigerator. Potatoes will keep for 3-4 days. Pesto will keep for about 1 week. #NutitionAdvice #HealthyEating #Recipe

A flat stomach can play hard to get for both genders. It’s a soft spot that can be one of the hardest to tone up, but recent research highlights one method that works better than most. High-intensity interval training (HIIT) is known to burn serious amounts of fat, seriously fast. But not just any fat. New research shows that specific forms of high-intensity interval training can be key to cutting fat from your tummy. The tummy trimming benefits of high-intensity interval training are highlighted in a recently published study into how different approaches to training can affect fitness and body composition in healthy adults1. The study tested two groups of exercisers. One group followed a conventional gym training program four days a week, the other did two conventional gym workouts and two high-intensity interval training based LES MILLS GRIT™ Cardio workouts a week. Both groups trained for the same total amount of time each week. At the end of the eight-week study both groups saw a reduction in total body fat, but it was those doing high-intensity interval training who really took the fat burning up a notch. These individuals eliminated an average of 2.2cm from their waistlines and experienced an overall loss of 2.2% visceral fat – that’s the awful gut fat that clogs up our organs, affects our hormones and increases the risk of health problems such as type 2 diabetes. They also benefited from a significant increase in cardio-respiratory fitness, sprint speed and arm strength. While the results are significant, the length of the work outs was not. Those who incorporated the high-intensity interval training didn’t need to slog it out for hours at the gym – the LES MILLS GRIT sessions they did twice a week were just 30-minutes long. LES MILLS GRIT workouts are short, but explosive. Combining intervals of speed training with body weight exercises such as squat jumps and lunges, they are designed to maximize calorie burn during the workout, and beyond. All it takes is the introduction of just two LES MILLS GRIT workouts a week and you can increase aerobic fitness, grow lean muscle tissue and amplify fat burn – all while you whittle away the waistline.

If you are looking for a new workout to add to your gym routine, you may want to give Tabata a try. Tabata training is a high-intensity interval training (HIIT) workout, featuring exercises that only lasts for a few minutes. The idea is to work at your maximum and complete as many repetitions as possible in 20 seconds. 20 Seconds of Squats or Squat Jumps - 10 Seconds rest - Repeat 8 times 20 Seconds of Push Ups - 10 Seconds rest - Repeat 8 times 20 Seconds of Mountain Climbers - 10 Seconds rest - Repeat 8 times 20 Seconds of Burpees - 10 Seconds rest - Repeat 8 times Note: you can download a tabata app that does the timing for you.

By Julia and Libby Serves: 8 Ingredients: • 2 free range eggs • ⅓ cup butter, melted • ½ cup maple syrup • 2 mashed bananas (the browner the better as they mash easily and taste sweeter) • 1 extra banana if you want to have one on top to decorate • ⅓ cup walnuts, roughly chopped • ¼ cup natural yogurt • 1 teaspoon baking soda • 1 tablespoon vanilla essence • Pinch of salt • 1 ½ cups gluten free flour Method: 1. Pre heat the oven to 180 degrees celsius fan bake – line a loaf pan with baking paper. 2. In a bowl, beat the eggs, then add the butter and maple syrup. Mix well. 3. Add the mashed bananas, walnuts, greek yogurt, baking soda, vanilla and salt, mix well. Add the gluten free flour and mix well. 4. Pour the batter into the loaf pan and bake in the oven for 50 minutes. To make sure it is cooked through place a knife or toothpick into the cake before removing from oven. If the knife or toothpick comes out clean, it is ready! 5. Let the bread cool on a wire rack before serving. Is best served warm and crispy from the toaster with butter. #NutitionAdvice #HealthyEating #Recipe

SERVES 2-4 Ingredients: Chicken: 2 Free Range Chicken Breasts Italian Herb Rub: Combine the below Salt and Pepper 1 Tbsp Dried Oregano 1 Tbsp Dried Thyme 1 Tbsp Dried Basil 1 Tbsp Dried Sage Salad: 1 cup Spinach 1 Cucumber 1/2 Block Feta Handful Black Olives 1 Red Capsicum ½ Red Onion Punnet Cherry Tomatoes 2 Heirloom Tomatoes 4 Tbsp Basil Pesto Fresh Mint Fresh Basil Method: 1. Preheat oven to 180 degrees and line a baking tray with baking paper. 2. Take the chicken breasts and “butterfly” them by cutting them in half and then rub with the dried herbs and salt and pepper, place them on the baking tray then drizzle on some olive oil and put in the oven for 20-25 minutes. 3. While the chicken is cooking, prepare the Greek salad. 4. Slice the cucumber and then cut in half, slice the red capsicum and dice the onion. 5. Cut the cherry tomatoes in half and slice the heirloom tomatoes. 6. Combine all the cut up vegetables into a bowl and add the olives, fresh basil and mint and crumble in the feta. 7. Add the pesto and stir though to combine. 8. Once the chicken is cooked, slice it into strips and serve over the Greek salad. #NutitionAdvice #HealthyEating #Recipe

1. Take control of your workout Take steps to actively manage both the duration and intensity of your training. Frequency before intensity is paramount. When you take up exercise there’s a temptation to go hell for leather from the start. In fact, you are much more likely to stick with it if you stay within your capabilities and don’t let anyone push you too hard. Just getting into the habit is the most important thing. 2. Choose things you can do and that make you feel good Competence relates to how confident you feel in your ability to complete the exercise – and this is a key factor in helping people to achieve their exercise goals. If you feel something is outside your physical capabilities – or just isn’t you – you are likely to feel demoralized and give up at the first hurdle. To keep your confidence high when you start exercising, it’s important to celebrate the immediate wins. Focus on the gains that occur as soon as you become active: increased energy levels, feeling less stressed, improved quality of sleep, and that endorphin buzz you experience immediately after a workout. 3. Keep it social Exercising with other people can make everything so much easier – whether it’s with a personal trainer, your friend, or attending a group fitness class. Firstly, there’s the commitment to someone else – you’re far more likely to ditch your workout when it’s only yourself you’re letting down. Then there are the positive social aspects. In group fitness classes we see the “group effect” – that sense of cohesion that occurs when everyone is moving at the same time. When you feel connected to others during your workout, it makes it so much easier to build up the exercise habit. So there you have it. Take these three exercise and motivation tips and apply them to your fitness journey. Soon you too will be exercising, not because you know you should, but because you can’t imagine life without it. https://www.lesmills.com/knowledge/smart-start/3-secrets-to-motivation/

Prep time- 15 mins Cook time- 30 mins Serves: 2-3 Recipe by Julia and Libby Ingredients: • 1 large kumara • 2 tbsp coconut oil • 1 garlic clove, minced • 1 brown onion, diced • 1 tsp cacao powder (optional) • 1 tsp chilli powder • 1 tsp cumin powder • 400 grams beef mince • 1 avocado • 2 tomatoes, diced into small pieces • ½ red onion, diced • 2 tbsp extra virgin olive oil • handful of fresh parsley, chopped finely • handful of fresh coriander, chopped finely • Juice of 1 lemon (or lime) • salt and pepper to season Method: 1. Pre heat oven to 200 degrees fan bake. Line an oven tray with baking paper. 2. Slice the kumara in thin pieces (as shown in image above), they will be the “nacho” part of the meal. Lay flat onto oven tray, bake for 20-30 minutes. Flip them over half way through cooking. 3. Melt the coconut oil in a large saucepan over medium-high heat. Add the garlic and onion, sauté until soft. 4. Add the cacao, chilli powder, cumin and salt. 5. Add the beef and cook until browned, then turn the heat down and pop the lid on. 6. Let the mixture simmer until the kumara is cooked. The longer you leave it, the more the flavours combine and the more amazing it is. 7. Remove skin and pip from avocado and mash into a bowl. Set aside. 8. Put tomatoes, onion, olive oil, parsley, coriander and lemon juice into a bowl. Season with salt and pepper. 9. When the kumara is cooked remove from oven and place on serving dish. Pile the cooked mince on top, smashed avocado and salsa. Enjoy! #NutitionAdvice #HealthyEating #Recipe

By Julia and Libby Ingredients: Base: 1 cup medjool dates, pitted and soaked 3/4 cup oats 3/4 cup desiccated coconut 2 tablespoons coconut sugar 2 tsp vanilla essence Top layer: 2 bananas ½ cup desiccated coconut 1/3 cup coconut oil, melted 1/4 cup maple syrup Juice of 4 lemons Method: In a food processor add the base ingredients and blend together until the mixture has a sticky, paste like consistency. Press into the bottom of a square-baking pan and put in the fridge. To make the top layer blend all the ingredients until smooth. Taste the mixture and add more lemon juice or maple syrup if needed. Spread the mixture on top of the base and sprinkle some more desiccated coconut over the top layer. Place in the fridge overnight or until set. #HealthyEating #Recipe #NutitionAdvice